KROUNCHASANA | Image: Freepik

Welcome to Asanapose, yogis. We will learn about the advantages and safety measures of Krounchasana today.

Krounchasana is also known as the Heron Pose. This pose aims to be as light and graceful as the bird after which it is named. The Ashtanga Intermediate Series includes it.

Hamstrings are released, and the digestive system is cleansed, during “krounchasana“. Additionally, it aids in releasing the hip joints.

Heron Pose will lengthen your body along the centerline by strengthening and toning your body.

Only after practicing yoga at the beginner level should you practice this yoga.

Our bodies become healthy and our muscles flexible through simple yoga.

Regular yoga practice makes you an expert in advanced yoga as well.

Today will try practicing the Heron pose. This asana is a combination of several basic yoga poses.

The most significant advantage of this pose is that it increases your overall flexibility.

This position is especially good for your internal organs, thigh, abdomen, and spine.

It helps to increase the overall strength and flexibility of all the parts by one level.

Let us now put it into action.

Krounchasana background | Heron pose background

Vyasa, Patanjali’s earliest known commentator, mentions this position but does not define how to perform it: “The curlew and other seats [asana] may be learned by truly observing a curlew and other creatures sitting” (Yoga Sutra 2.46).

Friends, Krounchasana is also known as Heron Pose in English. This is a more difficult yoga exercise.

We fold one leg and raise the other to a 45-degree angle in this yoga stance. Our whole body must be exactly straight.

This asana is formed by combining two words.

Krouncha means Heron.

Yoga means pose/posture.

When we mix the two words, we get Heron Pose.

  • Krouncha (क्रोउन्च, Krounca) = Heron, Pond Heron
  • Asana (आसन, Āsana) = Pose, Seat
  • Posture Krounchasana (क्रोउन्चासन, Krouncāsana) = Heron-Posture
  • Level = Advance

How to do Heron Pose | How to do Krounchasana

Steps to do heron pose

Step 1:

Sit on the mat in the position known as Vajrasana first. Your neck and spine need to be straight. The right leg must now be removed while remaining straight. Your hips should be connected to your left leg.

Step 2:

The next step is to elevate your leg toward your head while holding the foot with your hands. Your hand and leg must be perfectly straight. Your face should be perfectly straight, as should your neck and spine.

Step 3:

Your final position must resemble the one shown. You need to hold this position for a while before getting out of it. You must now hold the position with the other leg.

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Preparatory pose

  • Naukasana
  • Monkey pose
  • Vajrasana

Follow up poses

  • Bhujangasana
  • Natarajasana
  • Uttana Shishosana

Krounchasana is usually done as a long series of seated forward bends. In a typical Iyengar or Ashtanga sequence, poses as Marichyasana I (Marichi’s Pose), Upavistha Konasana (Seated Wide Angle Pose), and Paschimottanasana come next (Seated Forward Bend).

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Advises and Precautions

  • Menstruation.
  • If you have significant knee or ankle problems, avoid the Ardha Virasana (Half Hero Pose) leg position in this pose unless you are working with a trained instructor. Sit in Janu Sirsasana with your legs crossed instead (Head-to-Knee Forward Bend).

Beginner’s Tip

  • If you are having hip and back pain, I would recommend that you contact a doctor first.
  • After getting instructions, you should be able to do this posture simply and pleasantly.
  • Beginners may find it difficult to maintain this stance in Ardha Virasana with the down leg. To begin practicing this position, place your down-to-leg in Janu Sirsasana. Regularly completing Virasana will prepare your thighs for full Krounchasana.

Benefits of heron pose | Krounchasana benefits

  • This stance makes your hips and legs more flexible and weaker.
  • This pose can help you slim down your lower belly.
  • This pose also helps to slim down your love handles, which have extra fat.
  • This asana both strengthens and stretches your spine.
  • This pose also helps to improve your posture.
  • By doing this asana, you can massage your abdominal muscles.
  • This pose makes your abdominal organs more flexible.
  • This position addresses constipation and other gastrointestinal issues at their source.
  • This pose boosts your self-esteem.
  • This position alleviates anxiety and despair.
  • During krounchasana, the hamstrings are relaxed and the digestive tract is cleaned. It also assists in the release of the hip joints.
  • Heron Pose lengthens the body along the midline by strengthening and conditioning the muscles.

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Variations of heron pose

Image: Freepik
  • Hero Pose Alternate Hands are up.
  • broad hero pose
  • Hero Arms and Cow Face Pose.

You can give this pose a twist. Perform Krounchasana first.

Next, place the same-side hand behind you on the floor and grab the outside of the raised leg with the opposite-side hand (turn the thumb down toward the floor).

Exhale, swing the raised leg to the opposite side (for example, if the right leg is raised, swing it to the left), and simultaneously rotate your torso in the direction of the raised leg.

Hold for about 15 seconds. As you exhale, let go of the twist, place your hands back on the foot where they belonged, and lower the raised leg to the floor.

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People also ask

What muscles are used in Heron’s pose?

This position makes use of the lower back, core, hips, knees, and other body regions.

Should pregnant women do this pose?

 No, pregnant women should not do this pose.

Does Heron pose increase the flexibility of the body?

Yes, if you perform this stance, your body’s flexibility and strength will improve.

How do you do the heron pose?

To practice, the Heron yoga pose sees our full article.

What is a bird of paradise pose good for?

The Bird of Paradise pose pushes your concentration, balance, strength, and flexibility to the test. Given the effort it takes on the body, it is one of the more difficult poses to master. In this position, the standing leg, ankle, knee, and thigh are strengthened. This pose stretches the groins and hamstrings while also strengthening and balancing the legs.

What level is bird of paradise yoga?

Svarga Dvijasana, also known as the Bird of Paradise Position, is related to the genuine live soul since it requires great spiritual effort to reach the Heavenly world; for this reason, it is regarded as an advanced level pose.

Asanapose offers you informative guide on basic of yogic knowledge from different authorated sited and own knowledge. Yoga is vast kind of exercise of not only body but also mindand strenthen muscles and even mind. Apart from that it delivers constructive information step by step. Asnapose strongly says that this is for information only, if you want to practice yoga kindly contact with yoga guru or master. If have issues about posted content then kindly submit request to out email. Thank You


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